January 31, 2019

CrossFit

2 rnd

10 cal

10 swing bar

5 power snatch

5 ohs 

20" hs

AMRAP 10'

4  Ohs   @50/35 @40/25 @30/20

8 t2b/kte/ktc 

4 power snatch

8 Hspu/casetta/v-push up  

rest 5'

Amrap 10'

4 ohs  @40/25 @30/20 @20/15

10 sit up 

4 power snatch

10 push up  

Calisthenic...

January 30, 2019

CrossFit

 3 rnd

30 jumping jack 

20" sit up 

5 pc @20/15

5 fs 

5 thruster

Part A

From 0:00-5:00, complete:

1 rep max Clean ( sc max rep power clean)

Part B

From 8:00-18:00, for time:

21 Brps/push up hr

15 Pc @50/35 @40/25 @30/20

15 Box jump/steps

15 Pc @50/35 @40/25 @30/20

9 Brps box...

January 29, 2019

CrossFit

2 rnd

30 su

10 sit up

10 swing bar

10 knees push up 

10 squat 

Ft

20 pull-ups strict ( int 15 sc 10)

35 push-ups/ knees push up ( int 25 sc 15)

30 squats (int 25 sc 15)

100/300 du/su ( int 200 su sc 100 su)

15 pull-ups strict  (int 10 sc 5)

25 push-ups  (int 20 sc 10)

...

January 28, 2019

CrossFit

2rnd 

30 su 

20" hp

10 squat

5 push press

10 knees push up 

"CHALLENGE"

1 thruster in 5"  no drop bar" @40/25 @30/20 @20/15 

(sc 1 thruster in 10")

rest 5'

 Amrap 15'

12 Front Squats @50/35 @40/25 @30/15

12 HSPU/ casetta/v-push up 

12 T2B/kte/ktc

(int 9 rep  sc 6 rep)

Ac...

January 26, 2019

CROSSFIT

30 x s.u.

5 x dl @ 20 / 15

10 x air squat

8  x db / kb snatch

4 rnd

1' on - 30'' off 

calorie

deadlift  @ 70 / 45 - @ 60 / 35 - @ 50 / 25 kg

clean ball @ 9 / 6 

db / kb snatch

CALISTHENICS

45'' x h.p. + 10 x v-up  x 4 

superman + iperex 30'' + 15  x 4 rest 3...

January 25, 2019

CROSSFIT

2 rnd nft

10 x swing bar

8 x ring row

10 x knees push up

8 x thruster @ 20 / 15

for time

8 x pull up

10 x push up

max unbroken thruster @ 40 / 25 - @ 30 / 20 @ 20 / 15 

( ripetere il giro fino ad accumulare 100 rep thruster )

( int. 70 rep - sc. 50 rep )

"accessory work"

1...

January 24, 2019

CROSSFIT

2 rnft

15 x jumping jack

20'' x h.p.

5 x power clean

6 x air squat

6 x lunges

amrap 10'

2-4-6-8-10-ecc...

power clean  @ 40 / 25 - @ 30 / 20 - @ 20 / 15

pistols / squat

sit up

rest 5'

amrap 10'

2-4-6-8-10-ecc...

back lunges  @ 40 / 25 - @ 30 / 20 - @ 20 / 15

dip ring / b...

January 23, 2019

CROSSFIT

2 rnd nft

10 x calorie

2 x snatch pull + 3 x power snatch + 4 x ohs @ 20 / 15

10 x  kett swing

10 x knees push up

every 1'30'' x 8 set

2 x snatch pull + 3 x power snatch + 4 x ohs

( incrementare il carico ogni 2 set  @ 55% - 60% - 65% - 70% )

( intermedio 30 / 20 kg -...

January 22, 2019

CROSSFIT

2 rnd nft

10 x sumo dl high pull

5 + 5 db kt one arm thruster

10 x swing bar

10 x sit up

amrap 12'

8 x sumo dl high pull  @ 50 / 35 - @ 40 / 25 - @ 30 / 20 

8 x t2b / ktc / kte

4 + 4 db / kb one arm thruster

e2mom 18'

1'30'' on - 30'' off

d.u. / s.u.

calorie

wall ball...

January 21, 2019

CROSSFIT

2 rnft

10 x mountain climb 

8 x deadlift

8 x swing bar

8 x row bar

8 x shoulder press

8 x steps

every 1'30'' x 10 set

1) 2 x strict pull up + 3 x c2b + 4 x kipp pull up

2) 4 x strict hspu + 5 x hspu

1) int. 8 x pull up 

2) int. 8 x hspu / v-push up

1) scaled 6 x pull up

2)...

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